7 Min
Zuletzt aktualisiert am 19.12.2025
Jogging is one of the most popular sports of all – and for good reason. It’s simple, effective, and can be done almost anywhere. Plus, it’s basically a full-body workout. One thing, however, divides the fitness world:
While some people ask: Which muscles are trained when jogging?
Others wonder: Why should you build muscle by jogging? Running is considered endurance training, not strength training, right?!
No matter which team you’re on – we’re getting to the bottom of it. What exactly does jogging do?
Your knowledge to go: Which muscles are trained when jogging?
Jogging has many health benefits: You strengthen your cardiovascular system, do something good for your mental health, boost your metabolism, and much more.
Jogging is considered an endurance sport, yet muscles are still trained.
Jogging won’t give you a bodybuilder physique, but it shapes and tones the body.
The muscles engaged while jogging are the leg muscles, the muscles in the hips & glutes, the core, and the arms & shoulders. In addition, smaller muscles in the feet are also trained.
A combination of jogging & strength training is the perfect mix of endurance and muscle training.
What exactly is jogging?
Okay, everyone knows the term and uses it daily. But what exactly is jogging, and what’s the difference between jogging and running?
Jogging: Slower “running,” with a focus on health → more relaxed
Running: Faster “running,” usually focused on goals like distance, pace, etc. → more intense
So jogging is essentially running, just a slower, more relaxed version. Sure, it’s not exactly the same as sitting on the couch, but compared to running, it’s definitely more laid-back.
Now we know what jogging is! But which muscles do you actually train when jogging?
Overview: Which muscles are trained when jogging?
Let’s get to the big question: Jogging for muscle growth? Of course, jogging is primarily an endurance sport. Still, muscles are trained and shaped in the process. Regular jogging can indeed lead to muscle development in the legs & beyond. Unfortunately, a bodybuilder biceps isn’t part of the deal – that requires strength training. A protein-rich diet with sufficient protein can support muscle growth.
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When jogging – probably no surprise – the muscles of your lower body are mainly trained. But other muscle groups are also trained directly or indirectly.
So: Which muscles are trained when jogging?
Legs: The legs do the main work when jogging!
→ Quadriceps (front of the thigh)
→ Hamstrings
→ CalvesHips & glutes: The hip flexor is the muscle that lifts your legs
→ Glutes
→ Hip flexorsCore: The core is essential for stability while jogging! It stabilizes your entire body.
→ Abs
→ BackArms & shoulders: The arms usually swing along while jogging and the muscles are activated.
So is jogging good for your glutes? Yes! And jogging also activates your abdominal muscles. A small full-body workout, so to speak! But for many, that’s not the main reason they jog. Let’s move away from the question of which muscles are trained when jogging and look at the sport as a whole.
Jogging | The benefits
Jogging offers numerous benefits and can be really good for your body. What exactly do you train when jogging?
Muscle development through jogging: You already know which muscles are trained when jogging. Jogging keeps your muscles fit and can be a real workout especially for your legs & glutes – many people even experience muscle soreness at the beginning.
Positive impact on metabolism: Fat burning is stimulated and your metabolism gets a solid boost.
The cardiovascular system is strengthened: Blood pressure & blood values can improve.
Improved mental health: Spending time outdoors while jogging is genuinely good for all of us! Jogging can release mood-boosting hormones – which can improve your overall mood. This doesn’t quite work the same on a treadmill at the gym! ;)
Better balance in life: Many athletes report feeling more balanced and happier in life when they jog regularly.
Impact on body weight: Many people hope for physical changes through jogging. And in fact, jogging can help with weight loss since calories are burned and body composition can change. Regular running can help prevent or reduce excess weight. How long you need to jog to lose weight, however, varies individually.
More energy in everyday life: Endurance and general fitness improve. This also benefits you in everyday activities (climbing stairs, carrying groceries, etc.). After all, which muscles are trained when jogging? Your legs! Stairs will soon no longer be a challenge.
Overall health can improve: Regular exercise also affects the immune system. Bye-bye cold season!
And let’s not forget: Lack of movement is one of the main causes of many diseases.Less stress: Exercise reduces stress, and many people even report better sleep when they stay active.
Jogging | The drawbacks
Like everything in life, jogging can also have downsides. If you already have knee problems or a predisposition in that area, jogging can cause knee pain. Incorrect running technique can also strain your body, especially your musculoskeletal system. That’s why it’s important to listen to your body and seek professional advice if you experience pain or issues. Proper equipment is also essential! You don’t need €150 running shoes, but jogging in last year’s sandals probably isn’t the best idea either.
Also keep in mind that jogging is demanding on your body – so give yourself enough rest and recovery, especially if you have muscle soreness or train a lot otherwise. By the way, muscle soreness will clearly show you which muscles are trained when jogging. ;)
Is jogging healthy or unhealthy? Jogging can have positive effects on your body if done correctly! Guidelines like these are helpful so no one hops on a treadmill and jogs for 10 hours straight “because it’s healthy.” In most cases, the benefits clearly outweigh the drawbacks. And when you look at which muscles are trained when jogging and what jogging does overall, it makes perfect sense.
Strength training and jogging | The perfect combo
You want to combine jogging and strength training? Great idea! These two sports complement each other perfectly.
With strength training you actively work on muscle growth, while jogging benefits not only certain muscles but especially your cardiovascular system and endurance. While many people focus mainly on the upper body in strength training, we know which muscles are trained when jogging: primarily the lower body! Perfect!
By combining both, you cover strength and endurance training and give your body the best foundation to stay healthy and fit. You’re also following national physical activity recommendations. You can find out more in our article: How often should you work out per week?
So what’s the best way to combine the two?
You can either keep them separate and go jogging one day and hit the gym the next. This works especially well if you want to train both very intensively. Doing both on the same day might otherwise be too much for your muscles – especially if the answer to “Which muscles are trained when jogging and which ones are trained at the gym today?” is legs!
Or you do exactly that and plan jogging and strength training on the same day – as long as it doesn’t become too much and you have enough energy for both. You can train in the morning and afternoon, or as many like to do, jog to or from the gym. Just make sure you don’t overdo it and place too much strain on your body.
My personal rule: Jogging after strength training? No thanks! After a tough gym session, I wouldn’t have the energy left to jog home with proper form. And after running to the gym, I’d probably just stare at the weights and give up.
But as always: You do you!
Conclusion
Jogging is much more than endurance training – even though skeptics love to say: Jogging? Which muscles are even trained when jogging?! If you’ve been paying attention, you can now easily answer the question of which muscles are trained when jogging – if not, feel free to read it again!
One thing that’s very important to us: You often see “1 month of jogging – before and after” comparisons online or photos labeled “Jogging – body before and after.” And while we understand that this gives many people motivation and reference points, we deliberately avoid such images, because bodies are individual. Some people see big changes after just one month, while it takes longer for others. Everyone has a different starting point, different circumstances, and a different metabolism – so comparing yourself to others doesn’t necessarily reflect your own reality.
Vetain’s tip: Always compare yourself with yourself and observe how your body changes over time. Track your progress and take your own before-and-after photos. That way, you’ll clearly see the answer to the question: “Which muscles are trained when jogging?”
Do you have questions? Then feel free to send me an email – I’m looking forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
Literature & sources
Bundeszentrale für gesundheitliche Aufklärung (Hrsg.) (2006). Nationale Empfehlungen für Bewegung und Bewegungsförderung. In: Forschung und Praxis der Gesundheitsförderung, Sonderheft 03.
Herbert Steffny (2018). Optimales Lauftraining.
Repenning, S.; Meyrahn, F.; An der Heiden, I.; Ahlert, G. & Preuß, H. (2020). Der Beitrag des Sports zur Erfüllung der WHO-Empfehlungen für körperliche Aktivität.
